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Perfect Fit Newsletter 17 July, 2017

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Undo the Weekend (48 hour recovery)

What a weekend that was! You went out, you ate and drank and had a blast! And now the fun is over and the consequences are setting in…you feel terrible. You woke up with a headache, an overall feeling of bloating and a sluggishness that you can’t shake.

It’s time to undo the damage brought on from that epic weekend. Here’s how…

1. No More Junk! It may sound obvious, but the first step to recovering from all that fun you had is to stop the damage. No more naughty foods. No more alcohol.

When you are vacationing or partying it’s easy to remove your mindful eating and drinking mechanism, and to replace it with the anything-goes mindset. This makes sense for party-mode, but once you come back home and get back to real life it’s important to firmly put an end to the junk food and calorie-laden beverages. If you don’t then your weekend diet may continue into your week, resulting in tons of extra calories that quickly add up in unwanted pounds.

2. Flush Your System. For the next 48 hours your main mission is to drink as much water as possible.

All of those poor food and drink choices result in dehydration, which manifests in a pounding headache and a feeling of sluggishness. Plan to sip on water throughout the next two days, adding in fresh sliced fruit, cucumbers, mint or basil to add a refreshing and rewarding flavor.

3. Get Some Rest. End the party or vaycay Sunday afternoon so that you can get into bed early in preparation for the week ahead.

It may not sound super exciting to plan an early-to-bed night at the end of your weekend but, come Monday morning, you will be functioning much better with a little rest under your belt. Plan to get to bed early the next couple of days as well, and fit in a nap if possible.

4. Eat Cleansing Foods. You’ve stopped eating junk, now fill your diet with small light meals consisting of fiber and a serving of protein. Stick with only whole foods for the next 48 hours.

Fruits and fresh veggies should make up the bulk of your calories as you recover. Asparagus, leafy greens, citrus fruits, and raw veggies are all wonderful items to enjoy in addition to high quality, low fat protein.

5. Avoid Going Extreme. Yes, you ate and drank a LOT this weekend, but swinging the pendulum too far in the other direction isn’t actually going to help. Overcompensation is rarely a winning idea.

Fight the urge to skip meals or to over-exercise in response to your indulgences. Going from one extreme to the other creates a bad cycle that leaves you feeling even more tired. In addition, taking your body from feast to famine will actually make you more prone for fat storage.

Getting and staying in great shape will not only help you bounce back from the weekend faster, it will also help you achieve healthy habits that will stick with you even as you party and vacation.

My programs are designed with your overall lifestyle in mind and I’m here to get you (and keep you) in your best shape ever!

Call or email me now to get started on a fitness program that’s specially designed for you. Let’s do this!

Consider Moderation, yes, even on weekends.

I’m not suggesting that you skip the next party or vacation, instead use these 3 Moderation Techniques to get all the fun without the regret or bloating…

1. Employ the 1:1 Water-to-Drink Ratio. In between every calorie-based drink that you enjoy, drink a full glass of water. This method slows down your liquid calorie and alcohol consumption, which means that you end up lighter, more hydrated, and less hung over.

2. Choose One Indulgence Per Meal. Instead of getting the burger, fries and milkshake choose one indulgence per party-vacation meal, keeping the bulk of your meal wholesome. Focus on enjoying that one indulgence to the fullest!

3. Secure the Perimeter. A party, a vacation, a cheat day. These are all wonderful concepts…when you keep it contained to a predetermined amount of time. Put a firm start and end time to your food and drink shenanigans and keep with the schedule to contain the caloric damage.

Roasted Za’atar Cauliflower

If you haven’t tried Za’atar, it’s worth picking up a bottle of the savory spice. It gives cauliflower a whole new flavor dimension. It’s also wonderful used to flavor meat for the BBQ.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 1 head cauliflower, chopped into florets
  • 2 Tablespoons olive oil
  • 2 Tablespoons za'atar spice
  • ½ teaspoon sea salt

Instructions

  1. Preheat the oven to 375 degrees F. Lightly grease a rimmed baking sheet with olive oil.
  2. Wash and chop the cauliflower into florets. Combine the florets, olive oil, za'atar and sea salt in a large bowl.
  3. Spread the floret mixture over the prepared pan. Roast for 30 minutes until tender. Enjoy!

Nutritional Analysis

One serving equals: 122 calories, 7g fat, 13g carbohydrate, 101mg sodium, 3g sugar, 7g fiber, and 5g protein.

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David Corder -CPT

Perfect Fit Wellness Center

9480 Curtis Rd
Falcon, Colorado 80831

719-331-3352

My Website


Happenings at PFWC!



Time for some Dance Fitness!

Dance Fitness is back! That's right! Shawna is back with her Zumba inspired classes on Tuesday and Thursday evenings at 6:00 p.m. Check out the online calendar for the details.


Boot Camps are the way to go! You heard it on the television and the radio this week. Boot Camps offer you so much more than just a workout plan. It is a steady time, everyday, to meet with friends, stay motivated and work your intensity. We currently have 12 Boot Camps a week and I am more than happy to add more, if we have enough people to join us. If you do your research, you'll find that the cost of Boot Camps here at PFWC are about half of what they are anywhere else. Come see me and take a class for FREE to see what it's like. Think you're not "fit" enough to do them. THINK AGAIN! You'll work at whatever level of fitness you can.

In Peace,

David

Essential Health
I have been using essential oils for many years for many different aspects of health and wellness. A lot of people have asked me for more information. Well here is a new web site with ALL the information you need. Please check it out and tell me what you think.
Email: david@perfectfitwc.com
Phone: 719-331-3352
Web: My Website